Make a note of your achievements in 'Open Gym'
This is a short program designed to help you get your first push-ups happening! From zero to hero!
Time Under Tension
5 x :15 at arms straight, :10 at arms bent half way, :10 in active bottom position. Rest 2:00 between sets.
Needs to be VERY tough.
Adjust the difficult by using an incline (easier), floor (medium), added weight vest (harder).
3 rounds alternate between;
8-12 x Pause Bench Press @ moderate weight (each rep stops at chest); rest :30
8-12 x Pause V-Grip PullDown @ moderate weight (each rep stops at the chest); rest 1:30
5/arm x ½ Turkish Get-Up (from lying to sitting position = 1 rep); rest :30
5-10 x Body Saw (feet in rings); rest 1:00
See or ask Ben for help!